CrossFit Millard – CrossFit
Warm-up (No Measure)
Foam Roll. Topic discuss toilet humor and inappropriate jokes.
Dodgeball with box forts
A: Bench Press (5-5-5-10-10-10)
increase weight each set for max effort 10 reps
Metcon (AMRAP – Rounds and Reps)
15 minutes AMRAP at a 60 minute effort pace
Row 350 meters
40 double unders or 80 singles or 40 du attempts
10 air squats
8 box step ups ( no jumping)
For conditioned athletes: 60 min effort pace, means at a pace you feel you could sustain for 60 minutes. Typically this is a 80-90% effort. Not 100% as if you were going for maximum rounds.
Say you could get 8 rounds of this at maximum effort. Your heart rate could be at nearly 190 bpm (for 30 yr old male) you’d want to be about 80-90% of that, not factoring in other factors such as pain tolerance, variance in individuals perceived effort levels etc.
If you have no idea what this means, and sometimes have a hard time pushing yourself, you are going 100% until you are forced to slow down.
For CrossFit OPEN athletes, this workout should be done at a sustainable pace, so you are fresh to do the open tonight or tomorrow morning. Not exhausting and draining.